A very late introduction, and a question.

[30QuidKid]

Well this intro is a little late. Sorry but I'm a lurker, read a lot but post very little.

Started this back in February after my GP suggested I give it a try, and a few people suggested it goes well with cycling which I've rediscovered in the last few years. I'm mainly doing this for fitness and the mental health benefits after a couple of life altering events over the last few years.

As a bit of background I was doing really well with the program and made it all the way to week 9 run 2 back in mid May. Almost graduated, but on W9R2 I managed to injure my left knee to the point of not being able to run. Walking was fine and gentle cycling was fine but running was impossible.

It's now been about 10 weeks and I've just been out for a run and managed about 3.5K non stop and a mix of run/walk for the final 1.5K

Now my question is where do I pick up on the 5K program? Go back a few weeks or carry on doing what I did today and build it up over a couple of runs??

On a side note it appears I managed to keep most of the fitness probably due to the cycling I'd imagine

Any tips or advice would be appreciated and I'll try and be a bit more active from now on.

[backintime Graduate]

I would do it very simply

how long did the 3.5k take you?

If for example it took you 20 mins I would hop back in as if you'd just finished W5r3

if it took you 25 then hop back in as if you just did w6r3

etc.

or maybe go a couple of runs further back to avoid injuring yourself

[30QuidKid Graduate in reply to backintime]

It took about 25 mins for me to do the 3.5K a a comfortable pace. It was a little slower than my pre-injury pace

[backintime Graduate in reply to 30QuidKid]

so you know you can run for 25 mins, so hop in at week 7 maybe? just to get your legs used to running again?

does that make sense?

[30QuidKid Graduate in reply to backintime]

Thanks, sounds good to me. I'll carry on with week 7 at a slower pace for now and hopefully my knee will be OK

[BillyBChops]

I've just finished week 3 and the 3 minute runs have killed me. Next week 5 minute runs will kill me more. I would say do a warm up and then time yourself running until you're really feeling it and see where that fits in the program.

[30QuidKid Graduate in reply to BillyBChops]

Thanks for the suggestion, not sure I want to push to hard until I'm sure the knee is fully healed but I'll keep it in mind.

With regards to your runs, don't worry about the 5 min runs there not as bad as you think. When I did them I slowed the pace down a bit and it made it so much easier.

Another thing I did was ignore and/or remove timers from my smartwatch except for the in app reminders. It enabled me to relax and focus on the distance rather than how long I had left before the next rest period.

[Buddy34 Graduate]

If you think wk7 is about right for you just go with it , any knee pain just stop and go back a few weeks. Glad you are feeling better 😊

[30QuidKid Graduate]

Well it was good news. I was able to walk Monday morning after the run... I was a little sore, so I'll say I pushed far enough but not too far. Want for a bike ride Monday evening just to keep the muscles loose and a rest day yesterday. I'll try another run tonight and see how it goes and hopefully follow that pattern with the runs being 25mins and build them up over the next couple of weeks.

All being well I should be a graduate in the next couple of weeks.

Thanks for the help